Nutrition of Pineapple Smoothies

Pineapple smoothies are a delicious, antioxidant-rich treat.

Pineapples are a sweet, tropical fruit that you can eat alone, with fruit salads or blended in smoothies. They are packed with immune-boosting nutrients and help to remove free radicals from the body. Pineapples also enhance heart health by dissolving artery plaque. You must chew this fruit to a creamy consistency to thoroughly benefit from its nutrients. Blending pineapples into smoothies eliminates chewing and makes pineapples easier to digest, which ensures that you will receive their maximum nutritional value during consumption.

Vitamin C

Pineapples are rich in vitamin C, a powerful antioxidant that attacks damaged cells. Consuming adequate amounts of vitamin C will reduce your risk of cardiovascular disease, cancer, arthritis and many other ailments. This vitamin also supports bone health and minimizes the recurrence of colds, ear infections, and other common viruses. One cup of pineapples contains 78.9 milligrams of vitamin C, which is more than 100 percent of the daily recommended value. Add multiple antioxidant-rich fruits to your pineapple smoothie, including strawberries, blueberries and oranges, when you are in the mood for a delicious, nutrient-dense treat that will give you energy while boosting your immunity.

Magnesium and B Vitamins

Magnesium and B vitamins are also abundant in pineapples. One cup of chopped pineapples has 20 milligrams of magnesium, which is 5 percent of the recommended daily value. This mineral is responsible for many of the body’s biochemical functions, including stabilizing your heart’s rhythm and maintaining normal cellular and nerve function. Pineapples are also rich in vitamins B-1, B-2 and B-6. One cup of fresh pineapple contains 9 percent of the daily value required for all three. B vitamins provide energy to your cells, which enhances your body’s energy. Bananas are rich in magnesium, cantaloupes are rich in B vitamins, and both of these fruits combine well with pineapples. Blend these fruits with pineapples and ice, and consume this smoothie regularly if your magnesium or B vitamin levels are low.

Copper

Pineapples are rich in copper, an important mineral that keeps bones strong, stabilizes your heartbeat, supports thyroid health, enhances skin health and increases your body’s resistance to infections. Your body does not produce copper naturally, so you must consume foods containing copper to benefit from this nutrient. One cup of chopped pineapples contains 0.181 milligrams of copper. Adding 3 cups of pineapples to your smoothie provides more than half of the daily recommended requirements for copper, which is between 1.5 to 3 milligrams daily. Pineapples blend well with mangoes, tangerines, peaches and pears, and these fruits are also rich in copper. Add one or all of these fruits to your pineapple smoothie to enhance its flavor and to increase your copper intake.

Fiber

One cup of pineapple chunks has 2.3 grams of dietary fiber; the U.S. Department of Agriculture recommends 28 grams of fiber daily for adults. Fiber helps cleanse the colon, supports cardiovascular health and aids in weight management. Increase your intake of soluble and insoluble fiber by adding other fiber-rich fruits to your pineapple smoothie, including bananas, apples, pears and kiwi. Combining soluble and insoluble fiber sources helps food to pass through the intestines quickly. Fiber-rich smoothies are also high in bromelain, an enzyme that removes debris and toxins from the blood.

About the Author

Before starting her writing career, Tanya Brown worked as an eighth-grade language arts teacher. She also has a background in nursing, with extensive experience in urology, neurology and neurosurgery clinics. Brown holds a bachelor's degree in psychology and is pursuing her master’s degree in educational psychology.